Vegetarian Okra Stew

Vegetarian Okra Stew

I have been trying to workout more and eat healthier this year and so far....so good. I'm not saying that I am limiting my diet in any extreme way...I will never give up any food group or style of food (i.e. no fried food...no white sugar....no white flour...etc) sorry I just can't do that. I live life to enjoy it and one of the biggest enjoyments in my life is well.....eating. But I do believe in moderation and I feel if you do include some very healthy items in your diet well then the bad stuff doesn't hurt you as much....I'm no doctor and this may not be true at all....but it sure does make me feel better! :)

One of the changes I've been making is trying to eat more vegetarian dishes. I don't mind eating vegetarian as long as there is FLAVOR! And there's no better way to add flavor than to add ethnic spices to dishes. This okra stew is a variation of a stew my mom made a lot when we were growing up. I remember thinking okra was horrible the first time I ate it....but as I got older and as I ate it more....I've slowly fallen in love with this very unique vegetable. And even if you don't like okra....please try this stew and see if it changes your mind. It is so delicious with the flavors of cumin and nutmeg and if you eat it over rice........oh wow.....the sauce is soaked up by the rice and really....it's hard for me to eat just one serving! But if you are not eating carbs then skip the rice....it's still delicious on it's own.

My mom always used lamb or beef in this stew but I've added some extra spices and skipped the meat in this version. You can always add some lamb or beef stew meat if you'd like. I have to admit it is spectacular with meat in it, too!

Okra Stew

16 oz frozen or fresh baby okra

2 tablespoons olive oil

1 large onion, chopped

1 can diced tomatoes

2 tablespoons tomato paste

2-3 cups water

2 cloves chopped garlic

1/2 teaspoon ground nutmeg

1/2 teaspoon cumin

1/2 teaspoon allspice

1 teaspoon red hot pepper (optional) I like everything a little spicy

salt and pepper to taste (about 1-2 teaspoons salt and 1/2 teaspoon pepper)

Saute the chopped onion and garlic in the olive oil just till soft. Add the tomato paste and saute for another 30 seconds and then add the diced tomatoes and mix well. Season with the nutmeg, cumin, allspice, hot pepper and salt and pepper and stir.

Add the water to the mixture, mix and bring to a slight boil. Add the okra, cover your pan and lower the heat to simmer the stew. Let the stew simmer until it has thickened and the okra is nice and soft, continue to mix during the simmering process.

Taste the stew before serving to make sure your seasoning is right as the flavors should intensify as the stew reduces. Add more water if your stew is overwhelming or add more spice if it is not to your liking. Serve over rice or just in a bowl with some naan or pita bread.

I buy frozen baby okra from the Middle Eastern market for this stew (especially when I can't find good fresh okra) but you can use regular frozen okra or if you can find fresh okra...that's great, too!

The flavors in this stew get even better as it continues to simmer and reduce.

I love using the baby okra because it is so tender...so if you can find baby okra....use it!

The final product is a rich and healthy stew that you can keep in the fridge for up to 5 days or freeze it in batches to enjoy later!

Lamb & Green Bean Stew

Lamb & Green Bean Stew

As I've mentioned before, I'm Kurdish and one of the key dishes in any meal is the "stew" that is served. In a lot of Mediterranean and Middle Eastern cuisines, this stew is often served over rice and can be the main dish or as a side dish. Growing up, when my mom made a simple meal, it was basically a pot of stew and a pot of rice on the stove and that's what we ate almost every night. There's all kinds of stews, some with meat and veggies and some with just veggies but none of them is without flavor. Another great thing about these stews is that you can make a big pot and freeze small portions for later use. This recipe calls for lamb but you can make it with beef or chicken or if you're vegetarian, substitute the meat with potatoes.

Lamb & Green Bean Stew:

1 pound whole fresh or frozen green beans

1 pound lamb meat (you can use boneless cubed or on the bone, I use a combination of some boneless and some on the bone)

2 tablespoons tomato paste

1 onion (diced small)

2 cloves garlic (minced)

1 can diced tomatoes (do not drain)

1 teaspoon cumin

2 tablespoons lemon juice

1-2 teaspoons cayenne pepper (optional)

2 tablespoons olive oil

salt & pepper to taste

Salt and pepper the lamb well and in a large pot, heat the olive oil on medium-high heat and brown the lamb meat. Once the lamb is nice and browned, add the onion and then add the garlic.

After the onion and garlic are slightly golden, turn the heat down to medium and add the diced tomatoes and tomato paste. Add salt and pepper to the tomatoes and saute while stirring. Then add the cumin and cayenne pepper to the mixture and stir in the green beans.

Add 3-4 cups of water (enough so that the meat and green beans are covered) and mix well. Bring to a slight boil then turn down heat, add lemon juice and simmer covered for about 45 minutes to an hour or until the meat is nice and tender and the stew has reduced and thickened. Taste the stew to make sure it has enough salt once it has reduced, if not, add more. If the stew is too salty, add a little water. Serve over rice for a delicious meal!

I like keeping the green beans whole in this recipe, though you can cut them up or use frozen cut green beans if you'd like. If you're using fresh green beans, make sure to snip off the stems first.
If you don't like lamb, please by some good quality lamb (free range or organic) and try this recipe. The lamb will be so tender and flavorful, you will fall in love!

Stir your stew a few times while it is simmering. 

Serving this stew over rice will give it that real Middle Eastern touch. If you don't like rice or are going low carb...the stew is still amazing served by itself in a bowl!